How To Set Boundaries at Work

We all know we need more boundaries in our lives. Boundaries surrounding our own personal use of screen time, boundaries at work, and maybe boundaries with toxic family members. It can be hard to set boundaries , even if we know we need to. We might experience guilt or fear disappointing others , but setting boundaries is a necessary skill for anxious high-achievers. This blog covers exactly how you can set boundaries at work so you can move from barely surviving to thriving.

A woman stands at her desk at work. This image represents a high-achieving woman setting boundaries at work. Dr. Molly Moore is an anxiety therapist in Austin who works with professional women. Reach out today!

Identify What Needs to Change

The first step to setting boundaries at work is to identify what boundaries you need to set. Are there boundaries around time, communication, or your workload? Most high-achievers enter therapy knowing they need to set boundaries but are unsure of where to start. Examining what you feel like is going well, and what areas you might need to pivot, can help identify what boundaries you need to set.

Some of these boundaries may be internal, a boundary you have with yourself, like not answering emails after hours. While other boundaries may need to be set externally, like communicating clearly when you are not available.

Examples of workplace boundaries may be:

Time Boundaries: Sticking to work hours, avoiding after-hours emails, and taking breaks
Workload Boundaries: Saying no to extra tasks, clarifying job responsibilities
Communication Boundaries: Setting expectations for email, meetings, and response times
Emotional Boundaries: Avoiding toxic dynamics, not internalizing workplace stress, aka taking individual responsibility for a systemic issue
Physical Boundaries: Protecting personal space, having remote work boundaries

Use Assertive and Clear, Yet Professional Language

Using clear, concise, and assertive communication is KEY to setting effective boundaries with others.

Some examples of setting boundaries using assertive and clear language may look like:

Two corporate women talking to each other. This image represents the importance of using clear and direct language when setting boundaries at work. Setting boundaries at work and working with an anxiety therapist in Austin, TX can help women thrive.

“I’m happy to help, but I can’t take this on right now.”

“I don’t check emails after work, but I’ll get back to you first thing in the morning.”

“I’m busy with other projects right now and will get to your task when I have more capacity.”

“This sounds like it is outside of my job description; I won’t be able to take this on.”

“I do not work outside of work hours. Which projects would you like me to prioritize first?”

“I’m not always able to respond to emails immediately. You can expect me to follow up with you within 24-48 hours during the week.”

What To Do When Your Boss Ignores Your Boundaries

Sometimes folks may not respond well when we set boundaries. It can be easy to internalize their reactions and feel guilty or think that we did something wrong. Or, we may respond by overexplaining or apologizing for our boundaries. YOUR BOUNDARIES ARE FOR YOU! You do not need to overexplain them or apologize for them. And someone else’s reaction to your boundaries is not about you.

Reinforce Boundaries When Needed

When people push back on our boundaries, and they will, it’s important not to internalize their reaction and to reinforce those boundaries when needed. Oftentimes, we can state a boundary once and think that is all we need to do. But more times than not, we may have to restate or reinforce our boundary multiple times. Following through on this is important! If boundaries are consistently being violated, it could be helpful to bring your concerns to your supervisor or HR.

Two women working on their laptops. This image represents the importance of setting boundaries at work so you can move from surviving to thriving. By working with an anxiety therapist in Austin, you can set boundaries at work with confidence.

Final Thoughts

Setting boundaries is hard. We live in a world where most high-achieving women are praised for their strong work ethic but often at the expense of themselves. However, setting boundaries and living a life in alignment with our values is key to creating a life where you are thriving instead of surviving.

Learn to Set Boundaries At Work with Therapy for Anxiety in Austin and throughout the state of TX!

By working with an anxiety therapist in Austin, Texas who specializes in high-achieving women in high-pressure careers, you can learn how to effectively set boundaries at work so you can achieve more without burning yourself out. If you find yourself burned out, resentful of others, and desperately needing more balance in your life, I’d love to help.

Ready to make a change?

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Other Services Offered by Dr. Molly Moore of Moore Psychotherapy

Are you a high-achieving woman who struggles with anxiety, impostor syndrome, and burnout? I’m Dr. Molly Moore, a licensed psychologist in Austin, TX who specializes in working with high-achieving women just like you. In addition to helping clients ditch anxiety with Therapy for Anxiety, I also help women overcome self-doubt and feeling like a fraud with Therapy for Imposter Syndrome. Therapy for Burnout is for women who are exhausted—emotionally and physically—to find relief and be productive without sacrificing their needs. In my practice, I provide Online Therapy in Texas. To learn more about me and the work I do, check out my About Me page and my blog.

How Anxious High-Achievers Can Set Boundaries At Work: An Austin Therapist’s Take